Beruflich Dokumente
Kultur Dokumente
complete
3.TheKBXtrainingprograms.......................................................................................................5
3.0.1.FindtheRightProgramforYou ........................................................................................................................ 5 3.0.2.HowtoExecutethePrograms......................................................................................................................... 5 3.0.3.Howtodovariations........................................................................................................................................5
4.KiteboardingStretchingProgram...........................................................................................14
4.1.StretchingTechniques ...................................................................................................................16 4.1.1.Hipflexor(IlioPsoas).....................................................................................................................................16 4.1.2.GluteStretch(Gluteus)..................................................................................................................................16 4.1.3.Neckstretches ................................................................................................................................................17
5.NutritionGuide.......................................................................................................................18
5.1.Energyforthenextsessionorduringasession.............................................................................18 5.2.Recoveryfromasession(oraworkout)........................................................................................19 5.3.Energyintakeingeneral...............................................................................................................19 5.4.Wellbalanceddietforkiteboarders..............................................................................................19
Allrightsarereservedforwww.KiteboardingExercises.com Feelfreetosharethedownloadlinkwithyourfriends.Copyingthisisnotallowed!
Instructionalvideoswithexercisesespeciallyforkiteboarding Forumwhereyoucanaskabouttraining,talktootherkiteboardersetc Communitywhereyoucanhookup,follow,talkdirectlytootherusers Createyourownfitnessprogramforkitesurfing Techniquesectionforexercisesandbasicinfoforpreventinginjuries Learnaboutinjuries Learnmoreaboutrehabandprehab Yourownworkout/kitesessionblogtohelpyouprogressinyourtraining Nutritionforkiteboarding Dailyroutinesandmetacyclesfortheperfecttrainingforproathletes andmuch,muchmore
FindKBXonFacebookwww.facebook.com/LarsKBX
OrfindKBXonYoutubewww.youtube.com/user/KiteboardingExercise
2. Kiteboarding Training
Kiteboardingisaverydemandingsport,whichrequiresgreatcorestrength,balance,coordination,stability andpower.AlltrainingprogramsonKBXcontains(hard)coretrainingcombinedwithspecificfunctional kiteboardtraining,whichgivesgreatresultsforallkiteboardersonalllevelsinmattersofperformingand preventinginjuries. Hereishowyoucancreateyourownpersonalstrength trainingprogramforkitesurfingthatfitsyourlevelofridingand yourstyle.Andofcoursewhereyouwanttogonext.
Doa10minwarmupbeforeyoubegin.
Exercise
LeanBack CablePistol Squat
Illustration
Data
3setsof1015 repetitionson eachleg
Description
Grabthecablehandlelikeabar.Lean backononelegandstretchtheother. Keepallyourweightonyourheel.Now goasfardownasyoucanandcomeback upbypushingthroughyourheels.Keepa straightbackallthewaythrough.Youcan alsouseakettlebelllikethepicture shows. Standwithastraightbacksidewaysto thecable.Bendyourkneesasif,youre onakiteboard.Pullthehandletoyour torsoandtrytopresstheshoulderblades together.
StandingRow, Sideways
CableChest Press
3setsof1015 repetitions
WalkingHip Raises
3setsof1020 repetitions
Plank
3setsof3060 seconds
Themostimportantthinginthisexercise istotightenyourgluteandyourabs.
SidePlank
Beawarethattheillustrationshowsthebasicexercise.Thedescriptionwilltellyouhowakiteboardershoulddoit.
Forvariationorprogressionyoucouldaddrollout,onearmchestpressandWoodchop.
Exercise
Speedskating Jumps
Illustration
Data
4setsuntil exhaustion
Description
Thisisallaboutbalanceandpower.Jump asfarasyoucanfromonelegtoanother whileyouthroughtheweightinthesame direction.Jumpwithyourkiteboard. Jumpasexplosivelyasyoucanontothe box/bench/object.Startwithyoursideto theboxandtwist90degreesintheairto facethebox.Focusonjumpingthough yourheels. Makesureyoudontrotate.Justtighten yourwholebody.Forvariationyoucan dositupsinbetween.Pullarmupand thenstretchouttotheside. Insteadofamedicineballyoucanusea kitebagorsomethinginthatsize.Do pushupasexplosivelyasyoucan.Its goodtogetsomeairtime. Tightenyourcore.Holdyourkiteboardor somethingheavierinfrontofyou,and swingitfromyourkneesupoveryour headontheotherside.Keepyourback straightallthroughtheexercise. Sitonyourkneesandkeepyourhip totallystraight.Reallytightenyourabs andyourglutetoavoidbackpain.Ifyou dontarolleroraskateboard,thenjust walkwithyourhandsasfaraspossible. Straightenyourentirebodyandholdthe discinfrontofyou.Rollaroundasfastas youcan.Justoneortwotimesandthen rolltotheotherside.Initiatebylooking overyourshoulder. Holdyourkiteboardoutinfrontofyou. Twistasfastasyoucanwithoutusingfull ROMofyourspine.Keeplookingforward.
4setsuntil exhaustion Renegade Rows StepOver PushUp 4setsuntil exhaustion 4setsuntil exhaustion
3Dboxjump
Woodchop
4setsuntil exhaustion
RollOut (walkout)
4setsuntil exhaustion
4setsuntil exhaustion
4setsuntil exhaustion
Checkoutdetailedinformationonhowtodotheexercisesonwww.KiteboardingExercises.com
Exercise
LengthBox Jumps
Illustration
Data
5setsof4 repetitions
Description
Makesureyoulandandjumpwithyour entirefoot.Jumponto12boxsandafter landingfromthelastbox,jumpasfaras youcan.
Walking Lungeswith Twist Standing SidewaysRow CableChest Press 3setsof810 reps 3setsof810 repsoneach side 3setsof810 repsoneach leg
Standwithinasplitpositionwithyour legsandkeepyourbackstraight.Bend overandpressthecablesinfrontofyou andcrossyourarms Standsidewaystothecableandputyour backhandontop.Keepyourback straightandtightenyourcore. Forkitesurfingitsbesttopulldownto yourhipwithexplosivemovements Dothisexerciseslowlyandstraighten yourarmonthewayup.Lookafteryour arm,asyoucomeup.Whenyourbodyis extended,tightenyourglutesasmuchas youcan. Hangwithyourarmsandyourhipbend 90degrees.Nowjustpullyourknees towardsyourshoulder. Youcanalsodothisexercisewithtwists forvariations.
3setsof810 reps
3setsof1015 reps
3setsof810 reps
Beawarethattheillustrationshowsthebasicexercise.Thedescriptionwilltellyouhowakiteboardershoulddoit.
Exercise
Speedskating Jumps
Illustration
Data
3setsof810 reps
Description
Thisisallaboutbalanceandpower.Jump asfarasyoucanfromonelegtoanother whileyouthroughtheweightinthesame direction.Usetheweighttojump. ThroughtheKBbetweenyourlegs,and shootitupagain,byextendingyouhipin apowerfulmove.Dontuseyour shoulders
3setsasmany asyoucan
3setsof810 reps
3setsof810 reps 3setsasmany asyoucan 3setsasmany asyoucan 3setsof10 reps,fast 3setsasmany asyoucan
HalfPass
Getyourhipsalltheuptoyourhands. Dontstraightenyourarmsalltheway. Thiswillmakeittoohard.Samethingon thewater.Justbendyourarmsalittlebit. Sitonyourkneesandkeepyourhip totallystraight.Reallytightenyourabs andyourglutetoavoidbackpain.Doroll outwith,2dumbbells,abar,arolleretc. Straightenyourentirebodyandholdthe discinfrontofyou.Rollaroundasfastas youcan.Justoneortwotimesandthen rolltotheotherside.Initiatebylooking overyourshoulder.
RollOut
RollAround
CablePass
Beawarethattheillustrationshowsthebasicexercise.Thedescriptionwilltellyouhowakiteboardershoulddoit.
Exercise
KettleBell Swing
Illustration
Data
3setsasmany asyoucan.
Description
ThroughtheKBbetweenyourlegs,and shootitupagain,byextendingyouhipin apowerfulmove.Dontuseyour shoulders Jumpashighasyoucan(setoffwithyour heel)andslamtheballaspowerfulasyou canonthewaydown.Slamtoearlyand looseyourbalance Makesureyoukeepyourhipupand dontrotate.Useyourentirebodyto withstandtherotation.
HalfPass
Getyourhipsalltheuptoyourhands. Dontstraightenyourarmsalltheway. Thiswillmakeittoohard.Samethingon thewater.Justbendyourarmsalittlebit. Startoffbylyingonthefloorwiththebar inyourhandsandarmsstraight.Liftyour legs1inch.Fromheregetyourfeetto meettheendofthebar.Raiseyourhip offthefloor Sitonyourkneesandkeepyourhip totallystraight.Reallytightenyourabs andyourglutetoavoidbackpain.Doroll outwith,2dumbbells,abar,arolleretc.
FloorWiper PullOver
3setsof610 reps
Rollout
3setsasmany asyoucan
RollAround
3setsof10 reps,fast
CablePass
3setsasmany asyoucan
Beawarethattheillustrationshowsthebasicexercise.Thedescriptionwilltellyouhowakiteboardershoulddoit.
10
Exercise
Walking Lungeswith Twist
Illustration
Data
3setsof810 repsoneach leg
Description
Keepyourweightonyourheelsatall times.Twisttothesameside,asyour frontlegandholdtheweightwithyour armsstretched.
3setsasmany asyoucanfull power. 3setsof810 repsoneach side OneArm ChestPresson SwizzBall 3setsof810 reps
Useamedicineballtofocusmoreona stableshoulder.Useasmallbenchfor power,andpushfullpowermeaning; getairtimewhenusingabench.Also givesfocusoncutbackpower Standsidewaystothecableandputyour backhandontop.Keepyourback straightandtightenyourcore. Forkitesurfingitsbesttopulldownto yourhipwithexplosivemovements Hangwitharmsbendat90degreesand thenthroughyourlegsaspowerfulas youcanfromsidetoside. ThroughtheKBbetweenyourlegs,and shootitupagain,byextendingyouhipin apowerfulmove.Dontuseyour shoulders
KettleBell Swing
Standing SidewaysRow
StepOver PushUp
3setsof810 reps
Woodchop
3setsof810 reps
Hanging ReverseTwist
Beawarethattheillustrationshowsthebasicexercise.Thedescriptionwilltellyouhowakiteboardershoulddoit.
11
Exercise
Speedskating Jumps
Illustration
Data
4setsof 812reps
Description
Thisisallaboutbalanceandpower.Jump asfarasyoucanfromonelegtoanother whileyouthroughtheweightinthesame direction.Usetheweighttojump. Keepyourbackandyourhipsstraightand bendonlyyourknees,sothatyoupullthe ballupunderneathyou.Doitslowly.If youcandomorethan10reps,doiton oneleginstead. Keeptheringclosetoyourbody,when pullingyourselfupwithallthepoweryou canmobilizeinanexplosivemove.Keep itclose,whenyoustartpushingalso. ThroughtheKBbetweenyourlegs,and shootitupagain,byextendingyouhipin apowerfulmove.Dontuseyour shoulders.(Youcanuseadumbbell) Makesureyoukeepyourhipupand dontrotate.Useyourentirebodyto withstandtherotation.Youcandothis onabench,ifyoucantgetaball. Placeyoushoulderbladesontheballand thenjustpullyourkneestoyourelbows. Formoreresistancejustplacetheball furthertowardsyourneck.Lockyourhip! Keepyourweightonyourheelsatall times.Thendoalungeforward(N), 45degrees(NEandNV)and90degrees (EV).Youcanalsoaddsouth,backwards. Startoffbylyingonthefloorwiththebar inyourhandsandarmsstraight.Liftyour legs1inch.Fromheregetyourfeetto meettheendofthebar.Raiseyourhip offthefloor
LegCurlswith swizzball
4setsof 610reps
4setsof 610reps
Compass Lunges
FloorWiper PullOver
4setsof 610reps
CheckoutdetailedinformationonhowtodotheexercisesonKBX.
12
Exercisesettings
Workout
Workout
Workout
Workout
Workout
Workout
Workout
Findmoreexercisesatwww.KiteboardingExercises.comPower2Progress
13
Exercise
HipFlexor stretchwith twist
Illustration
Description
Byaddingthetwistoveryourfrontleg,you alsoincludeIlio,whichisoftenconsideredas onemuscle.Iliopsoas.Anotherkeyelementin thisexerciseistotipyourpelvicforwardlike thephotobelow. Remembertobendyourfrontlegalittlebit. Thiswillkeepyoufromstretchingyourcalfs (Gastrocnemius)andconcentratethestretch onyourhamstrings.Itsalsoimportantto remembertoarchyourbackbylookingup andshootingoutyourchest Pushyourheeldowntomaximizethestretch. Themoreyoubendyourknees,themoreyou willconcentratethestretchonSoleus(the deepestcalfmuscle)andthemoreyou straightenyourleg,themoreitwillhit Gastrocnemius Keepyourfeetatshoulderwidthormore.Get allthewaydownanduseyourarmstopush outagainstyourthighs.
Hamstrings Stretch
CalfStretch
Adductor Stretch
GluteStretch
Itsveryimportanttoarchyourback (straightenit)togetagoodstretchinthisone. Itsalsoveryimportanttopulltheknee againstyouandtwistasfarasyoucanasyou lookoveryourshoulder Startbykeepingyourshouldersdownand elbowsinthecenterofyourbody.Think aboutsqueezingyourelbowsandhands togetherequally.Ifyoucantfeelit,you shouldpulltheshoulderbackwardswithout raisingyourshoulders.
14
ChestStretch
Remembertoopenupyourchestandtryto pushyourshouldersback.
NeckStretch
Remembertopullyourchintowardsyour chest.
NeckStretch Sideways
15
4.1. Stretching Techniques
Whenyouredoingstretches,itsveryimportantthatyoupaynoticetothedetails.Otherwiseyouwont getthefullbenefit.Sohereisacoupleofpointers: 4.1.1. Hip flexor (IlioPsoas) Thisisabasichipflexorstretchwithatwist.Anormalhipflexor stretchisonlystretchinghalfpsoasmuscle,butthatsonlyhalfof whatyoureallywanttostretch.Byaddingthetwistoveryourfront leg,youalsoincludethewholeIliopsoas,whichisoftenconsidered asonemuscle.Anotherkeyelementinthisexerciseistotipyour lowerpelvic(PubicSymphysis)forwardlikethephotobelow. Peopleveryoftendontdothisandwontgetanythingoutofthe stretch.
16
4.1.3. Neck stretches Oneveryimportantthing(thatnoonedoes!!),whenstretchingyour neck,istomakeadoublechinbypullinginyourchintowardsyour chest.Thiswillstretchthedeepermusclesinyourneck(theonesthat giveyouaheadache).Stretchingtheneckisprobablymorefor beginners,becausetheycangettensionintheneckbylookingatthe kiteallthetime,whentryingtogetoutofthewater.Butmanypeople sufferfromheadachescausedbynecktension,whichthesestretches willhandleaswell. Remembertopullyourchintowardsyourchestlikethis:
Andifyoucandoitlikethis,whenyou're90yearsold,you'vebeendoingitright;o)
17
5. Nutrition Guide
Kiteboardingisademandingsportandwhatyoueatwilldetermenthowyou performasakiteboarder.Nutritionisthefuelthatkeepstheengineburning, andifyoudon'teatright,yourperformancewillbeweaker. Thisisnotanarticleabouthealthyfood.Ifyou'relookingtoloosesomeweight,youshouldseekhelpbya fitnessprofessional.He'lltellyoutoeatmorevegetablesandstopeatingjunkfoodandhopefullyhow.This articleisaboutfastrecoveryafterasessionandhowtogettheenergyforthenextsession.Andactually alsoalittlebitaboutpreventinginjuryanddiseases,butfocusisongettingyoutoperform.
Youcanactuallyincreaseyourrecoveryby12%,ifyouconsumeproteinandcarbswithinthefirst3060 minutesafterasession(workout).Thefasteryoudoit,thebetterresultsyou'llget.